Perhaps not literally, but it is estimated that insufficient sleep among British workers costs the economy up to £40 billion a year through lost working hours, equal to 1.86 percent of the country’s GDP.
How long we sleep affects how we feel the next day. Everybody knows that. Though a decent nights sleep can seem to be the stuff of dreams itself; we think about it, but don’t experience it. Dragging ourselves through the day constantly tired. We make mistakes at work. We’re less productive we take days off, and we attract our managers unwelcome attention.
What we often choose to ignore is that if we go to bed late, sleep badly and get up early our long-term health also suffers. Sleep problems link to Alzhiemer’s disease, obesity, heart problems and diabetes. In telling ourselves this we give ourselves more worry, so we drink more alcohol, sugary drinks and smoke more. All of which reduces our sleep quality.
So what can we do? Doing the seven steps listed below could give you a head start in hitting the pillow successfully.
- Prioritise your pre and post sleep routines as they directly affect the quality of your sleep and waking day.
- Take technology breaks during the day as a reward and training for body and mind.
- Get up earlier than you need to. Take a full 90 minutes to prepare for your day.
- Don’t reach for the phone! Raise your alertness before you send your first text message or reply to that email.
- Moving your body from warm to cooler helps trigger the natural drop in body temperature you need to sleep well. A quick warm rinse under the shower and a cooler sleeping environment will help.
- Declutter your bedroom and mind before you try to sleep.
- Go from light to dark in the evening.
- Go from darkness to light in the morning in an unrushed way.
(source: The Telegraph)